Low Sodium Potato Masala
Bring vibrant flavor and wholesome nutrition to your table with this Low Sodium Potato Masala, a heart-healthy twist on the classic Indian dish. Packed with aromatic spices like turmeric, coriander, and cumin, this recipe showcases golden potatoes and crunchy green bell peppers simmered in a savory tomato base. Fresh curry leaves and a burst of lemon juice add a refreshing zing, while omitting heavy salt creates an ideal option for low sodium diets. Ready in just 45 minutes, this easy-to-make potato curry is perfect as a flavorful side or satisfying vegetarian main course. Serve it with warm flatbreads or steamed rice for a wholesome meal that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 4 medium (approximately 2 pounds) Potatoes
- 2 tablespoons Vegetable oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 1 large, diced Onion
- 1 tablespoon, finely grated Ginger
- 3 cloves, minced Garlic
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 2 medium, chopped Tomatoes
- 1 medium, diced Green bell pepper
- 1 tablespoon Lemon juice
- 2 tablespoons, chopped Fresh cilantro
- 0.25 teaspoon Ground black pepper
Instructions
Peel the potatoes and cut them into 1-inch cubes. Rinse under cold water to remove excess starch.
Heat the vegetable oil in a large pan over medium heat. Add the mustard seeds and cumin seeds, and let them sizzle for about 30 seconds until they begin to pop.
Add the curry leaves, diced onion, ginger, and garlic. Sauté for 2-3 minutes until the onion becomes soft and translucent.
Stir in the turmeric powder, red chili powder, ground coriander, and ground cumin. Cook for another minute to release the spices' aroma.
Add chopped tomatoes and cook for 4-5 minutes until the tomatoes soften and start to break down.
Add the diced potatoes and green bell pepper to the pan. Stir to coat the vegetables with the spice mixture.
Pour in about 1/4 cup of water, cover the pan, and let it simmer over low heat for 15-20 minutes, or until the potatoes are tender. Check occasionally and stir to prevent sticking, adding a little more water if necessary.
Once the potatoes are cooked through, remove the lid and increase the heat to medium-high to allow any excess moisture to evaporate.
Stir in lemon juice and season with ground black pepper.
Garnish with freshly chopped cilantro and serve warm as a side dish or a main course.
Nutrition Facts
Calories |
3851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 401 mg | 17% | |
| Total Carbohydrate | 818.6 g | 298% | |
| Dietary Fiber | 92.6 g | 331% | |
| Total Sugars | 64.1 g | ||
| Protein | 100.5 g | 201% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 748 mg | 58% | |
| Iron | 46.8 mg | 260% | |
| Potassium | 20992 mg | 447% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
